WOD – Thursday 30/11/17
A.
15min Skill Practise Ring Muscle Ups and progressions (Jumping and Banded)
B.
3min on 3min off for 4 rounds
10 Ring Dips
12 T2B
14 Box Jumps 30/24
ME DB Snatch 22.5/15
WOD – Wednesday 29/11/17
In Pairs
100cal Row
50 OHS 50/35
200 Double Unders
50 Thrusters 50/30
100cal Row
WOD – Wednesday 29/11/17
CLASS
In Pairs
100cal Row
50 OHS 50/35
200 Double Unders
50 Thrusters 50/30
100cal Row
WOD – Tuesday 28/11/17
A E2MOM for 12 min
Touch and go Power Clean x3
(75-80% of your 1RM)
B 8min AMrap
10 Back lunges 50/35
10 Bar Facing Burpees
10 Back Lunges 50/35
8 C2B/12 pull ups/16 jumping pull ups
WOD – Monday 27/11/17
A. Every 3 mins for 15 mins
Strict Press x5 (start at around 75/80 % of 1RM)
B. 4 rds For Time:
30 Wall Balls 9/7
20 Push Ups
100m Run
WOD – Friday 24/11/17
Grace
For time:
30 Clean and jerks 61/43
10mins rest
‘Nancy’
5 rounds for time:
400m run
15 OHS 43/30
WOD – Thursday 23/11/17
“CrossFit Total 2”
Squat or Power Ckean, 1 rep
Bench Press, 1 rep
OHS 1 rep
* warm up with each of the lifts, have an idea of the numbers you want to hit & remember to take into consideration your present circumstances.
Take no more than 3 attempts for each lift, starting with the Back Sqaut & shouldn’t take […]
WOD – Wednesday 22/11/17
Fran
21-15-9
Thrusters 43/30
Pull ups
10mins rest
‘Annie’
50-40-30-20-10
Double Unders
Sit ups
EXTRAS
Three sets of:
Jerk Dips x 3 reps @ 90-95%
Rest as needed
WOD – Tuesday 21/11/17
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
* warm up with each of the lifts, have an idea of the numbers you want to hit & remember to take into consideration your present circumstances.
Take no more than 3 attempts for each lift, starting with the Back Sqaut & shouldn’t take more than 10-12mins […]
WOD- Monday 20/11/17
A. 1min to establish
Max effort Strict HSPU
T2B
Box jumps
Burpees
*3min rest between each
B. 1km Row for time